CrossFit D.E.C.K – CrossFit Snatch warm up (No Measure) 3x 10 Pass Through lunge twist 10 Power Snatch 10 overhead squats Overhead Squat (15 Minutes Heavy Complex) 2 x Power Snatch 2 x BTN Push Press 4 x Overhead Squat 9/09/2016 bar chest overhead l ... Continue Reading

CrossFit D.E.C.K – CrossFit Squat warm up (No Measure) 5 min Ankle Mobility 10 Good mornings 10 Air Squat 30 sec Inch Worms Pull-ups (6 Minutes Alternating EMOM ) Strict Toes-To-Bar (6 Minutes Alternating EMOM ) Back Squat (20 Minutes 4 x 2 @ 80  ... Continue Reading

CrossFit D.E.C.K – CrossFit Split Jerk warm up (No Measure) 2 x 10 Split jumps 10 Shoulder press in split 10 Eye level Split Jerks then 10 Full Split Jerks Split Jerk (20 minutes 5 x 3 @ 75%) 28/03/2017 4 x 5 emom (AMRAP – Rounds) 4 x 5 Mi ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit Challenge Ride 3 (Calories) Ride for Calories 30 sec Ride Rest 1 Minute 30 sec Ride True Grit Style (AMRAP – Rounds and Reps) Tyre Flips Farmer Carries over the hill Burpee Box wall Jump overs